2 Week 10k Training Plan + Complete Training Guide

Properly training for a 10k usually takes a minimum of six weeks, depending on your current fitness level and your goals for the race. 

However, if you already have a decent base and have been running consistently, you might decide that you want to jump into a 10k at the last minute and need to do a quick tune-up before the race.

A 2 week 10k training plan will help you get race-ready to run 6.2 miles in two weeks. 

Depending on your current level of fitness, following a 2 week 10k training plan won’t necessarily be the most effective avenue towards nailing a big PR, but as long as you are currently able to run at least 3 to 4 miles without stopping, you should be able to train to finish a 10k in two weeks. 

Furthermore, if your endurance already permits you to finish a 10k without stopping, you can use a 2 week 10k training plan to sharpen up before the race and get your legs ready for some faster running.

This article will provide a comprehensive 2 week 10k training plan and guide to help you get race ready in just two weeks.

We will cover: 

  • How Far Is 10k?
  • Can You Train for 10k in 2 Weeks?
  • 2 Week 10k Training Plan for Intermediate Runners
  • Tips for Training for a 10k in 2 Weeks 

Ready to get down to work? We don’t have much time!

Runners warming up for a race.

How Far Is 10k?

Hopefully, if you’re planning to run a 10k in a couple of week, you already have a good sense of what’s in store, but just in case you’re unfamiliar with the distance, the “k” component of the 10k distance stands for the metric distance of a kilometer, so a 10k is 10,000 meters. 

Because there are about 1,609 meters per mile, a 10k race converts to 6.214 miles, or what most runners consider 6.2 miles.

Can You Train for a 10k In Two Weeks?

If you are looking to follow a 2 week 10k training plan and are starting at square one, there’s a very good chance that you won’t be able to run the entire 6.2-mile race without stopping. 

Even if you can, it is probably ill-advised from an injury-risk standpoint.

Running is a high-impact activity and is stressful on the body. 

It takes time to develop your cardiovascular fitness, so you can take in, circulate, and utilize oxygen more efficiently and effectively than an untrained individual. 

Running strengthens the heart and lungs and causes other favorable adaptations to the vasculature, which all work towards improving your aerobic capacity and allowing you to run faster and with greater ease.

Runners in a 10k race.

However, these adaptations take longer than two weeks, which is why a 2 week 10k training plan is best for those who are at least up to running the 5k distance without stopping. Even then, ramping up from 5k to 10k in two weeks is very aggressive.

Ultimately, going from “couch to 10k” in two weeks is unrealistic and unsafe. 

However, if you have some consistent training under your belt and are just looking to tune up to run a 10k in two weeks, following a 2-week 10k training plan is reasonable.

Additionally, if you are less concerned about running the entire race and are happy to take a walk/run approach to the distance, a 2 week 10k training program should help get beginners who can currently run a couple of miles without stopping to the finish line on race day.

With these important points in mind, it’s also worth reinforcing that a 2 week 10k training plan isn’t designed to help you run your fastest race and hit a big PR. 

A 10k is a major undertaking, and the distance requires weeks of consistent training, if not months, to give your body ample time to adapt to your training and improve your fitness.

So, just putting in two weeks of work will not be sufficient time to progress your fitness enough to run a great race.

However, not every race is about nailing a PR. If you just want to finish the distance, and you’re physically and mentally prepared to be undertrained, you should be able to get through the race.

With that said, if you have any pre-existing medical conditions or are a man over the age of 40 or a woman over 50, you should get medical clearance from your doctor before starting this 2 week 10k training plan.

A runner tying their shoe.

2 Week 10k Training Plan for Intermediate Runners

This 2 week 10k training plan is designed for runners who have run a 5k before or are able to run about 3 miles without stopping.

If you are not yet up to this level, you can use the walk/run approach, but you will probably not be able to get in shape to run the full 10k without stopping in two weeks.

During this 2 week 10k training plan, you will run four days, do one cross-training workout, and take two rest days per week. 

For cross-training workouts, choose any low-impact exercise, such as cycling, swimming, rowing, or even walking.

Download The Training Plan Here

Enter your email, and I’ll send you this free training plan now, in PDF and Google Sheets formats (completely customizable), in both miles and kilometers.  

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Head over to our 10k training plan database for full access to all plans.

download this free training plan in pdf or google sheet
MondayTuesdayWednesdayThursdayFridaySaturdaySunday
Warm up: Brisk walk for 5 min; Workout: Run 3 miles (5 km) at an easy pace and 4 x 50m stridesCross-training: 45 minutesRestWarm up: Brisk walk for 5 min; Workout: Run 4 miles (6-7 km) at an easy paceEasy run 30 minutes and 4 x 50m stridesWarm up: Brisk walk for 5 min; Workout:
Run 4 miles (6-7 km) with 2 x 10 minutes at goal race pace in the run; 2 minutes of recovery jog in between
Rest
Warm up: Brisk walk for 5 min; Workout: Run 5 miles (8 km) at an easy paceCross training: 40-45 minutesWarm up: Brisk walk for 5 min; Easy run: 3-4 miles (5-7 km)RestEasy jog: 15-20 minutes and 4 x 75m strides10k Race!Rest
A person sleeping.

Tips for Training for a 10k in 2 Weeks 

Training for a 10k in 2 weeks is quite aggressive, even if you are already doing a fair amount of running, so it requires a pretty rapid progression in training volume. This can increase the risk of running injuries.

Here are a few tips for helping you get to the starting and finish line for the 10k in two weeks:

#1: Take the Prescribed Rest Days

Overdoing it by training every day will not only increase your risk of injury and overtraining but not allow your body the rest days it needs to repair the normal microscopic damage that occurs to your muscles and connective tissues from your training. 

You don’t have to be entirely inactive on your rest days; you can take a leisurely walk and focus on active recovery modalities like foam rolling and stretching, but you shouldn’t be engaging in vigorous workouts.

A table full of healthy food.

#2: Focus On Your Nutrition

Many runners overlook the importance of a good diet.

As soon as you take your first step on your first run, you are a runner. This means that you are an athlete and must treat your body as such.

Your food is your body’s fuel.

You should be feeding your “engine“ with nutritious foods such as whole grains, lean proteins, vegetables, fruits, legumes, low-fat dairy products, nuts, seeds, and other healthy fats and oils.

Try to avoid processed foods, refined grains, excessive sugar, excessive alcohol, any and all artificial sweeteners and ingredients, fried food, preservatives and chemicals, and overly salty or fatty foods.

Make simple swaps like replacing sugar-sweetened beverages (soda, Energy drinks, sweetened tea, and fruit cocktail juices) with water, herbal tea, or coconut water.

Replace refined grains like white bread and pasta, sugary cereals, pastries, and sweets with whole grains like brown rice, quinoa, rolled oats, steel-cut oats, amaranth, and teff.

Bulk up your diet with a variety of vegetables, legumes, and fruits.

A person stretching.

 #3: Walk If You Need To

Keep in mind that training to run a 10k in 2 weeks is unrealistic for complete novices, but if you’re an intermediate runner hoping to finish the distance, it should be doable.

Remember, come race day; it’s perfectly reasonable to walk as much of the race as you need to—taking either planned or unplanned walking breaks as you see fit.

Overall, training for your first 10k can be challenging, especially if you are trying to jump up to the distance from the 5k in just a couple of weeks.

However, as long as you are open to taking walking breaks during the race, it should be tenable to get in good enough shape to finish a 10k in two weeks. Good luck!

If you feel two weeks is just too little time, check out our database of 10k training plans to find one that better suits your individual running level.

A person running on the sidewalk.
Photo of author
Amber Sayer is a Fitness, Nutrition, and Wellness Writer and Editor, and contributes to several fitness, health, and running websites and publications. She holds two Masters Degrees—one in Exercise Science and one in Prosthetics and Orthotics. As a Certified Personal Trainer and running coach for 12 years, Amber enjoys staying active and helping others do so as well. In her free time, she likes running, cycling, cooking, and tackling any type of puzzle.

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